Nowadays, when everything seems to be a bit sped up, it’s no wonder that anxiety has become one of the leading conditions affecting people from all walks of life. Yet, many may not even realize they’re experiencing it; those are the ones who deal with so-called high-functioning anxiety. This silent struggle often hides behind success and productivity in the workplace. Hence, it’s not easily detectable. In the following article, we’ll talk about signs that could help you recognize high-functioning anxiety in yourself or others.
Whether you’re personally navigating through high-functioning anxiety or seeking to support a loved one in crisis, we’ll do our best to provide you with valuable insights and tools for understanding and coping with this prevalent yet often misunderstood condition.
What Is High-Functioning Anxiety?
First of all, let’s consider anxiety itself. According to the US National Institute of Mental Health, experiencing occasional anxiety is a typical aspect of life, reflecting the sometimes-awful, sometimes-grand nature of human experience. However, when these feelings of worry and fear persist even in the absence of things that trigger them, they can escalate into a more serious issue requiring attention and support. It’s at this point that professionals in the field of psychology use the term “anxiety disorder” to describe the condition. Someone with high-functioning anxiety disorder may outwardly appear to be accomplished and on top of everything, yet deal with worry, stress, or obsessive and intrusive thoughts on the inside.
What Are The Signs And Symptoms Of High-Functioning Anxiety?
High-functioning anxiety manifests itself through certain behaviors and feelings that go beyond typical everyday anxiety; it somewhat mirrors GAD (General Anxiety Disorder). Individuals with high-functioning anxiety often worry too much about future events and work long hours to avoid making errors. Therefore, they might seem like workaholics, but deep down – they’re battling extreme anxiety. Also, they may have an intense fear of letting others down and set impossibly high standards for themselves, rarely feeling satisfied even when those standards are met. Certain habits like nervous chatter, fiddling with hair, or cracking knuckles are more than common.
What About Panic Attacks?
While they’re one of the most obvious symptoms of GAD, panic attacks aren’t so common among people with high-functioning anxiety. Also, there’s a significant difference between anxiety and panic attacks regarding the intensity and duration of the symptoms. For instance, while panic attacks can strike suddenly, anxiety symptoms typically develop after a period of prolonged worry and stress.
Who’s At The Most Risk?
Just about anyone can be affected by high-functioning anxiety, but certain people are more vulnerable than others. To be precise, generalized anxiety disorder is more than twice as common in women than in men at any given time. Why is that so? We can name a few things: relationship dynamics, conventional gender norms, and cultural influences; these are frequently associated with this increased risk.
Now that we’ve covered the basics and understood the terminology, let’s explore how individuals can manage their high-functioning anxiety.
Managing High-Functioning Anxiety
Managing and recovering from high-functioning anxiety is entirely achievable, and many individuals successfully navigate this process. Here are some effective tips to help overcome feelings of anxiety.
Accept Your Fear
If you have (high-functioning) anxiety, fear is always there; it’s something of a constant companion. While it may be unpleasant, it drives much of what you do. Instead of ignoring it, try to understand it. Try reflecting on past experiences that might make you feel inadequate or overly focused on others’ approval. Understanding this will decrease the power of anxiety within you. By making friends with your fear and being at peace with it, you can better manage your anxiety and respond to it in healthier ways.
Confront Your Fear
Learning how to talk back to fear is a powerful tool in managing anxiety. When that inner voice starts to whisper doubts and criticisms, having a set of phrases to counter it can make all the difference. For instance, say to yourself in critical situations: I’m doing my best.
This technique is particularly effective in combating perfectionism, a common challenge for people dealing with high-functioning anxiety. Having a mantra empowers individuals to practice self-compassion while coping with anxiety. It’s a reminder that everyone has a voice and that prioritizing mental health needs is crucial.
Introduce Relaxation Techniques To Your Daily Routine
One effective strategy for managing high-functioning anxiety is to incorporate daily relaxation techniques into your routine. Integrating relaxation practices can provide much-needed relief, like prioritizing certain aspects of your daily self-care or preparing for the day ahead. Whether it’s a brief mindful breathing exercise or gentle stretches, these activities offer a moment of calm amidst the chaos of everyday life. By making relaxation a consistent part of your day, you can gradually ease the symptoms of high-functioning anxiety and cultivate a sense of inner peace and balance.
Don’t Compare Yourself To Others
Refrain from comparing yourself to others because this will only highlight and amplify worry and feelings of inadequacy. It’s important to remember that social media frequently displays a selective representation of reality; individuals typically (overly) highlight their joy and happiness rather than their difficulties. Consider your objectives and experiences rather than obsessing about the apparent accomplishments of others. If required, set time limits for yourself on social media or use it more as an inspiration platform than a place for comparison.
Conclusion
High-functioning anxiety is a complex condition that requires self-awareness, empathy, and proactive coping mechanisms. Every action taken to promote mental well-being, from identifying the warning signs and symptoms to implementing appropriate coping mechanisms, is crucial. Self-care doesn’t end with brushing your teeth each night and morning or showering.
The message is clear: By incorporating daily relaxation techniques, avoiding comparison on social media, and challenging negative thought patterns, you can control your anxiety and cultivate a sense of balance and resilience. Also, remember that you’re not alone in this: seeking support from loved ones or mental health professionals can provide guidance and encouragement.
Author bio:
Chloe Petruzzo is the Director of Admissions at Time Wellness, a leading mental health facility. There, she leverages her deep compassion and empathy gained from a solid seven-year career in the industry. Her bachelor’s degree in social work enhances her capability to build and maintain crucial connections within the mental health community. Chloe is committed to facilitating access to care and developing innovative strategies to improve service delivery and support individuals in their journey toward healing and recovery.
References:
https://www.nimh.nih.gov/health/topics/anxiety-disorders
https://www.health.qld.gov.au/newsroom/features/what-is-high-functioning-anxiety-and-do-i-have-it
https://www.medicalnewstoday.com/articles/321798#signs-and-symptoms